Eating a healthy, well-balanced diet full of fiber, lean or plant-based protein, and healthy fats is the best way to protect your liver, lower your risk of getting sick, and lose weight in a healthy way.




Nonalcoholic fatty liver disease (NAFLD) is a major reason why people get liver disease in the US. It's a disease in which the liver stores extra fat.


People who are overweight or have type 2 diabetes are more likely to have NAFLD. Unlike alcohol-related liver disease, NAFLD is not caused by drinking a lot of alcohol.




The two types of NAFLD are:


Nonalcoholic fatty liver (NAFL) is when fat builds up in the liver without any disease. However, the liver may hurt if it gets too big.
There is inflammation with nonalcoholic steatohepatitis (NASH), and if it is not addressed, it can progress to cirrhosis and liver failure.


In a healthy body, the liver gets rid of toxins and makes bile, a yellow-green fluid that breaks down fat into fatty acids that the body can process.


Fatty liver disease hurts the liver and keeps it from working properly. However, if you make changes to your lifestyle, it won't get worse.


The first step in treating overweight or fat people with NAFLD is helping them lose weight slowly by cutting calories, working out, and eating well.


When you have fatty liver disease, you should usually eat:


food like fruits and veggies

Some foods and drinks, like those high in added sugar, salt, refined carbohydrates, and saturated fat, should be limited. These include high-fiber plants like beans and whole grains.


People with NAFLD are usually told to eat a lot of whole foods that are high in fiber, protein, and healthy fats.





Here are some foods that will help your liver stay healthy:





1. Coffee to help lower abnormal liver enzymes





Having a cup of coffee every day might help keep your liver safe from NAFLD.


According to a review from 2021, people who drink coffee on a daily basis are less likely to get NAFLD and less likely to have their liver fibrosis get worse if they already have it.


Coffee also seems to lower the number of liver enzymes that aren't working right in people who are likely to get liver illnesses.




2. Greens to prevent fat buildup




Some of the chemicals in spinach and other leafy greens may help fight fatty liver disease.


An observational study done in 2021 found that eating spinach reduced the risk of NAFLD. This may be because the leafy green has nitrate and certain polyphenols that lower the risk.


It's interesting that the study only looked at raw spinach, since the effects weren't as strong when spinach was cooked. This might be because cooking spinach and other leafy greens might make the polyphenols and antioxidants less effective.




3. Beans and soy to reduce the risk of NAFLD




Soy and beans have both shown promise in lowering the chance of NAFLD.


A scientific review of diet and liver disease says that legumes like chickpeas, peas, lentils, and soybeans are very healthy and full of nutrients. They also have resistant starches that help keep your gut healthy.


People who are overweight may even be able to lower their blood sugar and triglycerides by eating beans. A 2019 study also found that diets high in legumes especially helped lower the risk of NAFLD.


Some studies have also found that eating soy (in place of meat or fish or in miso soup, which is made from fermented soy) may help protect the liver, but the results are not all that strong.


Most likely, this is because soy has a lot of the protein β-conglycinin, which is known for lowering triglyceride levels and maybe even stopping abdominal fat from building up.


Tofu is also low in fat and high in protein, which makes it a great choice if you're trying to eat less fat.





4. Fish to reduce inflammation and fat levels



Omega-3 fatty acids can be found in fatty foods like salmon, sardines, tuna, and trout.


Researchers have found that taking omega-3 supplements may help people with NAFLD by lowering triglyceride levels, dropping liver fat, and raising protective HDL cholesterol.



5. Whole grains for fiber




Oatmeal and other whole-grain, fiber-rich foods may lower your risk of diseases linked to NAFLD.


Studies have shown that people with NAFLD can benefit from a healthy diet full of high-fiber foods like oats, which may also help lower cholesterol levels.




6. Nuts to help reduce inflammation




A lot of nuts in your diet may help lower inflammation, insulin resistance, oxidative stress, and the risk of NAFLD.


A large study from China found that eating more nuts was strongly linked to a lower chance of NAFLD. Additionally, eating walnuts has been shown to improve liver function tests in people with fatty liver disease.




7. Turmeric to reduce markers of liver damage






People with NAFLD may have less liver damage if they take large amounts of curcumin, which is the main ingredient in turmeric.


Studies that looked at taking turmeric as a supplement found that the bright orange root may lower levels of blood alanine aminotransferase (ALT) and aspartate aminotransferase (AST). These are two enzymes that are too high in people who have fatty liver disease.




8. Sunflower seeds for antioxidants




Vitamin E, which is found in large amounts in sunflower seeds, is an antioxidant that is often used to treat NAFLD.


A 100-gram serving of sunflower seeds has about 20 milligrams of vitamin E, which is more than 100% of the Daily Recommended Value. Most study on NAFLD and vitamin E has been done on supplements.


In order to easily get more vitamin E, sunflower seeds are a good place to start.




9. Increase unsaturated fat intake




Saturated fats are found in foods like butter, fatty cuts of meat, sausages, and salted meats. Unsaturated fats are found in foods like avocados, olive oil, nut butter, and fatty fish. People with NAFLD may benefit from switching their fat sources.


One reason the Mediterranean diet is sometimes suggested for people with NAFLD is because of this.


It focuses on whole foods that have been barely processed and contain unsaturated fat. Another thing that makes it good for lowering cholesterol is that it has a lot of veggies, fruit, and legumes.




10. Garlic to improve overall health




Small studies have shown that garlic powder supplements may help people with fatty liver disease lose weight and fat. This herb also makes food taste better.


People with NAFLD who took 800 mg of garlic powder every day for 15 weeks had less liver fat and better enzyme levels, according to a new study from 2020.


Concerning eating whole foods, a 2019 study discovered that Chinese men who ate a lot of raw garlic had lower rates of NAFLD, but not Chinese women.

Lesson Summary

Eating a healthy, well-balanced diet is crucial to protect your liver, reduce the risk of illness, and manage weight effectively. Nonalcoholic fatty liver disease (NAFLD) is a prevalent condition in the U.S., primarily affecting those who are overweight or have type 2 diabetes. NAFLD occurs when the liver accumulates excess fat, leading to two types of NAFLD:

• Nonalcoholic fatty liver (NAFL) where fat accumulates without inflammation, potentially causing liver enlargement.
• Nonalcoholic steatohepatitis (NASH) involving liver inflammation that can progress to cirrhosis and liver failure if untreated.

The liver detoxifies the body and synthesizes bile needed for fat digestion, but fatty liver disease impairs its functions. Lifestyle changes are essential to prevent disease progression. Nutrition plays a vital role, with emphasis on:

• Consuming fruits, vegetables, and whole foods high in fiber, protein, and healthy fats.
• Limiting foods high in added sugar, salt, refined carbs, and saturated fats.

Specific foods beneficial for liver health include:

1. Coffee: Helps lower abnormal liver enzymes, potentially reducing the risk of NAFLD and liver fibrosis.
2. Greens: Spinach and leafy greens rich in nitrate and polyphenols can combat fat buildup in the liver.
3. Beans and Soy: Lower the risk of NAFLD due to their beneficial nutrients and resistant starches.
4. Fish: Rich in omega-3 fatty acids, may reduce inflammation and fat levels in people with NAFLD.
5. Whole Grains: High-fiber foods like oats can lower disease risks associated with NAFLD.
6. Nuts: Help reduce inflammation and oxidative stress while decreasing the risk of NAFLD.
7. Turmeric: Contains curcumin that reduces liver damage markers in NAFLD patients.
8. Sunflower Seeds: Rich in vitamin E, an antioxidant beneficial for treating NAFLD.
9. Increasing Unsaturated Fat Intake: Focus on foods like avocados and olive oil to replace saturated fats, aiding in NAFLD management.
10. Garlic: Supplements may assist in weight and fat loss for individuals with fatty liver disease.

The Mediterranean diet, rich in unsaturated fats and whole foods, is often recommended for NAFLD management. Incorporating these foods into your diet can promote liver health and overall well-being.